So, you've been cracking along with your weight loss journey for a while and have seen some encouraging initial results.
You're looking great, feeling better, and that target weight is in sight.
But, then, seemingly out of nowhere, your progress stalls. The weight on the scales won't seem to budge, no matter what you do. It can be a bit of a buzzkill, to say the least.
Look, there's no shortage of so-called solutions for breaking through the weight loss plateau — from taking cold showers to following a carnivore diet.
But, what if the missing piece of the puzzle lies in an old-school remedy you may already have at the back of your pantry? That is, psyllium husk: the plant-based, soluble fibre that's been used in Ayurvedic medicine for thousands of years.
Is psyllium husk really a natural alternative to medical weight loss treatments, and how does it work for weight loss? Read on for everything you need to know about the powdered fibre supplement.
What is psyllium husk?
Psyllium husk is a soluble fibre that comes from the ground husks of psyllium seeds.
It's derived from a shrub-like herb called Plantago ovata, which grows worldwide but is most common in India.
As a gentle bulk-forming laxative that binds to water in the gut, it's long been used in ancient medicine to naturally treat constipation [1].
You've likely seen psyllium husk in your parents' shopping cart in the form of Metamucil — a fibre supplement that has been around since 1934 (think, the pink and orange bottle with a rounded lid).
But, you can also grab psyllium husk powder in the health aisle of your supermarket.
The finely milled granules are typically mixed into a glass of water (or, a smoothie, if you're looking to disguise the vaguely grassy taste).
What are the health benefits of psyllium husk?
As well as being a natural treatment for constipation, psyllium husk can ironically also help with diarrhoea and irritable bowel syndrome by bulking up the stool and reducing the number of bowel movements [2].
Perhaps a wise thing to pack in your suitcase if you're headed to Southeast Asia and get struck with a Bali belly!
Beyond toilet emergencies, it can be great for your digestive health in general, acting as a prebiotic to support the gut microbiome [3]. This, in turn, can help keep you 'regular' and reduce bloating and inflammation.
There is also some evidence that psyllium husk can support heart health, by binding to bile acids in the body and removing excess LDL (or, bad) cholesterol [4].
In fact, research has found that in some cases, introducing psyllium husk to a patient's daily routine is as effective as doubling the dose of cholesterol-lowering medications [5].
Plus, regular consumption has been found to help lower blood pressure in some people with hypertension [6].
Some people also find that consuming psyllium husk improves their energy levels, thanks to its detoxification effect [7].
And then, of course, there's the supposed weight loss benefits that have people talking on social media.
Psyllium husk weight loss: What you need to know
You're likely wondering if psyllium husk can really act as a natural weight-loss solution. The answer is, yes and no.
Psyllium husk does have some mechanisms that act in a similar way to certain medical treatments. The difference is in the degree of effectiveness.
Firstly, the soluble fibres form a gel-like substance when psyllium husk is mixed with water. This slows down the digestion and absorption of carbohydrates, which can help prevent blood sugar spikes after meals.
This mimics the ability of medical weight loss treatments to regulate blood glucose levels and dull the glycemic response.
This, in turn, can support weight loss — particularly in those with metabolic syndrome.
Psyllium husk can also help encourage increased satiety. The gel-like liquid creates volume in the stomach, which helps signal to the brain that you're full.
This can reduce the amount of calories you're consuming, helping you lose weight over time.
There's also evidence that psyllium husk can influence the hunger hormone ghrelin and satiety hormone peptide YY, which helps reduce cravings and suppress appetite [8].
Finally, there are the laxative effects. If you've been holding onto some stubborn water weight, psyllium husk might help you drop a couple of those kids off at the station.
However, at the end of the day, comparing psyllium husk and medical weight loss treatments is like the battle of David and Goliath.
Psyllium husk is a dietary fibre supplement that you can pick up at the supermarket for a few dollars, which may aid your efforts if you're already being vigilant with your healthy diet.
Meanwhile, medical treatments can only be accessed through a doctor.
They impact many different processes in the body to reliably support weight loss — including working on the brain to help patients reduce calorie consumption with little conscious effort.
While results depend on the exact treatment and dose (as well as the presenting scenario), overweight and obese participants typically lose an average of 15.8% of their body weight after 68 weeks of taking semaglutide [9].
Meanwhile, there's limited research pointing to the long-term weight loss benefits of psyllium husk — but a meta-analysis showed a modest 1% body weight loss over around 5 months [10].
Can you drink psyllium husk every day?
While psyllium husk isn't directly comparable to medical weight loss treatments, it can still be a helpful addition to your overall health journey — especially if you're looking to improve your cholesterol levels.
Plus, with many Aussies falling short of their recommended daily levels, consuming more fibre is usually a positive thing [11].
However, make no mistake — psyllium husk is a laxative.
So, unless you're in the position to dart to the bathroom for a marathon sesh, you may want to steer clear of downing it daily. You might also want to start slow, beginning with a low dose of half a teaspoon and working your way up.
If your stomach (or tastebuds) are on the sensitive side, a more sustainable alternative to taking psyllium husk might be a Weight Loss Replacement Shake like Pilot's.
As well as being a gentle source of fibre (with no laxative effect), it's packed with high-quality protein, 20 vitamins and minerals and pre and postbiotics.
And, with a pleasant chocolate or vanilla taste, you'll actually look forward to taking it every morning.
What are the potential side effects of psyllium husk?
As a natural supplement, psyllium husk powder is generally fairly low-risk to consume. Despite its granular appearance, it's also gluten-free and safe for those with coeliac disease.
However, that's not to say it doesn't come with its fair share of bothersome side effects [12]. These include:
- Bloating
- Excessive gas
- Stomach pain
- Nausea
- Cramping
- Excessive feelings of fullness
While psyllium husk doesn't typically interact with any medications, it can decrease, increase, or slow how much medicine the body absorbs.
For this reason, it's always a good idea to talk to your GP if you're thinking about taking it.
Should you take psyllium husk for weight loss?
At the end of the day, there's probably no harm in taking psyllium husk for weight loss — it might even help you shed a couple of kilos of water weight you've been carrying around.
But, if fat loss and body recomposition are what you're after, the results are likely to be negligible.
The good news is, if you're looking for a science-based way to lose weight for good, there are options.
To take the guesswork out of losing weight, Pilot's Meal Replacement Shakes have been conveniently formulated to take care of your dietary needs.
With only 205 calories in every shake, you'll get a delicious dose of vitamins, minerals, and protein that will keep you full for hours.
When combined with a low-calorie diet, you can expect to lose around 4% of your body weight in 12 weeks [13]. And at only $2.65 per serve, it's cost of living crisis-friendly, too.
If you're overweight or obese, you might also be eligible for Pilot's Weight Reset Program.
Combining medically assisted weight loss with science-backed health coaching, you get access to all the tools you need to kickstart your metabolism and rewire your relationship with food.
With patients achieving a 14% reduction of body weight with one of our recommended treatment options, it's all about giving you a fair go at weight loss.
With customised nutrition, lifestyle, and exercise advice, you'll be set up to sustain your results for life.
The best part is — if you find the program isn't right for you within the first 30 days of receiving treatment, we'll refund the full amount.
Ready to unlock a weight loss approach that actually works? You can check your eligibility here.
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